Be a quitter!

If you want to quit smoking, scientists have uncovered a new reason why working out could be your best bet

Smoking might hold you back from being your fittest, but if you can push through that wall that smoking puts up when it comes to your workouts, there’s good news: it could help you kick the habit once and for all.

If you’re a smoker who reaches for a cigarette whenever you’re stressed or anxious, or your relapse always comes when times get tough, new research from the University of Texas at Austin might interest you. Researchers have found that working out can increase your success of giving up smoking by double, thanks to its positive effects on anxiety and depression. The study took place on individuals who were made to exercise three times a week and individuals who took part in wellness sessions instead. Not only did the exercise group have double the success rate (26 per cent compared with 12 per cent in the control group), but the long-term effects were impressive, too: 23 per cent from the exercise group have remained smoke-free compared with 10 per cent from the control group.

While any exercise is of course encouraged, it was the tougher stuff that worked in the study. The sessions were only 25 minutes long – good news for those strapped for time – but required intense workouts during which the participants achieved a 77-88 per cent maximum heart rate. If you struggle with fitness due to smoking, this might seem tough, but it’ll be worth it.

Try this workout three times a week, maintaining a relatively fast pace throughout and little rest to keep the heart rate high.